Static stretching vs. dynamic stretching. Knowing which one to do, when, and for what reason are questions that need to be sorted out before venturing out on your own as a runner. It can have significant impacts on your performance, recovery, and risk of injury. This article will tell you what you need to know, and give you examples that you can try on your own at home.

What Is the Difference Between Static and Dynamic Stretching?

The main difference between static and dynamic stretching is in how they are performed. Static stretches are done by pulling a muscle to its end range and then holding for a given amount of time (typically between 30-120 seconds). Dynamic stretches are done through movement, and involve moving a joint and its surrounding muscles in and out of a given range of motion.

A classic example of a static stretch would be when you were told in gym class to sit with your legs out straight, fold forward and touch your toes (stretching the hamstrings). An example of a dynamic stretch would be a walking quad stretch, where you pull one heel up towards your bum, and then switch sides back and forth as you walk.

Static stretching is primarily used to improve flexibility and range of motion in specific muscles. It can also help with relaxation and post-run recovery by reducing muscle tension. Dynamic stretching, on the other hand, is designed to activate and prepare the muscles for the dynamic movements involved in running. 

(Credit: Adobe Stock)

Which One Should You Do?

It all depends on your timing and desired outcome. As with anything in your training, there has to be a purpose to whatever it is you are prescribing for yourself (and for whatever somebody else is prescribing you, which is always important to keep in mind). Static stretching and dynamic stretching both have their place; let’s look at when each one would be most useful.

Warm Up

During your warm up, you want to prepare the body to move. Based on what we have learned so far, can you guess which type of stretching might be most preferred? You got it. Dynamic stretching is the way to go before heading out on your run. And this isn’t just opinion, this is something that has been proven time and time again.

You see, static stretching works on sensory receptors in the tissue called muscle spindles which detect changes in muscle length. They cause muscles to contract in a protective reflex that prevents overstretching and injury. If you hold the stretch long enough, though, the muscle spindle begins to relax, allowing the tissue to lengthen further without contracting.

This relaxation is good for increasing flexibility, however, it also puts muscles into a relaxed state, a state that is undesirable for producing force over a sustained period of time (i.e. running). Dynamic stretches, on the other hand, have the opposite effect, and result in increased muscular strength, muscular power, sprint time, and vertical jump performance.

(Credit: Adobe Stock)

Post-Run

After you run, it’s a different story. The need for performance is done, you’ve done what you needed to do, and now the goals have changed. It’s time to prioritize recovery and perhaps more specified flexibility in areas you felt on the run or just know you have trouble with, in general. This is where static stretches can be of huge benefit.

In many ways, post-run is the perfect time for static stretching. Your muscles are warm, worked, and infused with blood. You’ll reach into further ranges of motion because of it, and show your body that it is safe to move into those areas without getting hurt. The more often you expose your body to those positions, the easier it will be to move into them on future occasions.

The great thing about this time is that you have a fresh perspective on how your body handled the run. Restrictions that you felt while running can be immediately addressed without having to worry about a drop in performance or increased risk of injury. This can be a time of correction and getting to know your body that is hard to replicate otherwise.

Stretches for You: Static & Dynamic

Now that we know the difference and when to perform each one, take a look below at some helpful stretches that you can start incorporating into your workouts.

These are borrowed from the comprehensive programming we have available here at Dynamic Runner, where we offer hundreds of high quality, professionally programmed routines that help you run pain-free. Join thousands of runners worldwide and become part of our community! Try us out for 7-days free by clicking here.

Static Stretches (Perform Post-Run)

Pigeon Pose

Instructions

1. Get into the position pictured above by bringing one knee in front of you with the shin as parallel as possible
2. The other leg should be stretched straight back behind you, with the hands in front for support
3. To make this position easier, bend the front knee more and keep the chest up high
4. To make it harder, keep the shin more parallel in front of you and lower the chest towards the shin
5. Hold the position you’re comfortable with for 30-60 seconds

Tabletop w/Quad Stretch

Instructions

1. Start on all fours in a tabletop position
2. With one hand, reach behind you and grab the foot of the opposite leg
3. Pull the foot towards your bum, bending the knee, and feeling a stretch in the front of the thigh and hip
4. Hold for 30-60 seconds
5. Switch sides and repeat

Dynamic Stretches (Perform Pre-Run)

Dynamic Leg Swings

Instructions

1. Stand balanced on one leg (you can use a pole, wall or bench to help you)
2. Swing the free leg back and forth, reach back until you feel a stretch in the hip, and swinging forward until you feel a stretch in the hamstring
3. Swing back and forth on one leg for 30-45 seconds
4. Switch legs and repeat

Dynamic Downward Dog

Instructions

1. Start in a downward dog position
2. Come up onto the ball of one foot while pressing the opposite heel into the ground
3. Reverse the actions of your feet, switching between coming onto the toes and pressing the heel down
4. Repeat back and forth for 30-45 seconds

Written by Eric Lister – Certified Personal Trainer & Corrective Exercise Specialist